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Wednesday 9.9.20


Wednesday 9.9.20

QOD: Would you rather have a permanent splinter under your big toenail, or have a permanent bad haircut?

Warmup: (8-10m)

Banded Knee Tuck x45s ea + Bird Dogs x5e

Dynamic W/U:

Quad Hip Series x10e

Mt Climbers x10e

Spiderman w reach x5e

Crossover Ham Stretch x5e

Knee Tuck x5e

Pushup/Kneeling PU to Inchworm x5

Jumping Jacks x10

Seal Jacks x10

Skill: Deadlift (8-10m)

1x5 ea

PVC Hip Hinge

KB RDL to DL

PVC RDL to DL

BB RDL to DL

Every 90s for 3 Rounds

5 Deadlifts @ 60-70%

*Modifications: Lighter Weight/KB DL *

Strength: 3 rounds (10-12m)

SB 2/1 Ham Curl x6-8e

DB 1 Arm Bent Row x12e

SB Rotations x8e

*Modifications: SB 2 Leg Ham Curl/Glute Bridge x12-15, SB Plank*

WOD: Every 3mins for 5 Rounds (16-20m)

Version #1:

5 rounds every 3 min

Run 500

Remaining Time 2 DB Deadlifts

*Modifications: 50/35, 40/25, 35/20, 25/15 DB Weight*

Version #2:

5 rounds every 3 min

Run/Row 400

Remaining Time KB DL

*Score is DB or KB DL each round*

Modifications

  1. Run - Row

  2. 2 DB DL - 1 DB/KB DL - R KBS

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